Tadasana (Mountain Pose)

  • Stand with feet hips width apart (or toes together, heels
    slightly separated)
  • Engage the muscles of the legs towards the bones
  • Draw the belly in and release the tail bone
  • Lift the chest and draw the shoulder blades down
  • Press the crown of the head towards the ceiling
  • Hold 10-20 breaths
  • Therapeutics: Grounds the body and prepares for all standing
    poses, improves balance
Ardha Chandrasana (Half Moon Pose)

  • Begin in Uttanasana with a block in front of the pinkie toe
    of the left foot
  • Place left hand on block and right hand on hip
  • Inhale the left leg up and open hips, belly and chest to
    the right
  • Raise right arm towards ceiling
  • Hold 5-10 breaths then release into Uttanasana, change
    sides
  • Preparation: Supta Padangusthasana I & II, Adho Mukha
    Svanasana, Trikonasana
  • Therapeutics: Good for sciatica and strengthening the
    legs, hips and lower back, improves balance
Parighasana (Gate Pose)
  • Begin kneeling        
  • Straighten left leg and press toes towards floor to
    prevent hyperextension of knee
  • Exhale and side bend over left leg bringing left hand to
    block behind knee or to floor
  • Reach right arm overhead and keep tail bone long
  • Hold 5-10 breaths then release and change sided
  • Therapeutics: Stretches side body, armpits and lower
    waist

  • Stand with feet wide apart
  • Turn right foot in 30 degrees and left foot out 90 degrees
  • Inhale arms out from shoulders
  • Exhale and bend left knee
  • Bring left elbow to left knee or left hand to a block behind
    the left foot
  • Raise right arm overhead and stretch entire right side of
    body
  • Hold 5-10 breaths then release and change sides
  • Preparation: Virabhadrasana II
  • Therapeutics: Opens side body, strengthens legs

  • Begin in Tadasana
  • Bend both knees and cross right leg over left (place right
    foot on block if needed, or bring right foot behind left ankle)
  • Open arms wide and cross left elbow over right, bend
    elbows and intertwine forrearms with either the backs of the
    hands or palms of the hands together
  • Lift elbows away from chest and release shoulders as you
    sit into the pose
  • Hold 5-10 breaths then release and change sides
  • Preparation: Utkatasana
  • Therapeutics: Stretches shoulders, lower back and hips,
    strengthens legs
Standing poses are wonderful for building balance, leg strength and core stability. They are
practice to build tapas, or perseverance in the body.

  • Stand with feet wide apart
  • Turn right foot in 30 degrees and left foot out 90 degrees
  • Inhale arms out from shoulders
  • Exhale and cock hips to the right
  • Reach left arm parallel to floor to lengthen the left waist
    and bring left hand on block
  • Rotate the chest towards the right and reach right arm
    towards ceiling
  • Hold 5-10 breaths then release and change sides
  • Preparation: Supta Padangusthasana I & II
  • Therapeutics: Opens side body, strengthens legs, eases
    pain in the lower back
PHOTO
COMING
SOON

  • Stand with feet wide apart
  • Turn right foot in 60 degrees and left foot out 90 degrees
  • Turn hips towards front foot and balance weight on both
    feet
  • Inhale arms overhead
  • Exhale and bend left knee
  • Draw belly up and release tail bone towards floor
  • Hold 5-10 breaths then release and change sides
  • Preparation: Virabhadrasana II, Bhujangasana
  • Therapeutics: Opens front body and psoas,strengthens
    legs, improves balance
Virabhadrasana II (Warrior II Pose)
  • Stand with feet wide apart
  • Turn right foot in 30 degrees and left foot out 90 degrees
  • Inhale arms out from shoulders
  • Exhale and bend left knee
  • Keep torso upright and do not lean over bent leg
  • Gaze towards left hand
  • Hold 5-10 breaths then release and change sides
  • Preparation: Supta Padangusthasana I & II

  • Begin in Tadasana
  • Bend both knees and lower pelvis, grounding thighs
  • Inhale arms either parallel to floor or overhead and lean
    torso forward from hips
  • Hold 5-10 breaths and release
  • Therapeutics: Strengthens legs, core and lower back
  • Begin in Tadasana
  • Lift right foot and either hold foot with right hand or use
    strap
  • Keep right hip level with left hip and ground left standing
    leg
  • Extend left arm out to side or over head
  • Engage belly and lengthen tail
  • For a fully supported version, prop foot on a chair at the
    wall as shown here
  • Preparation: Supta Padangusthasana I & II, Trikonasana
  • Therapeutics: Strengthens legs and core, opens hips